Week 5 rankings

Here they are folks! We're almost half way there! What is your personal goal? Make sure you are ultimately working toward that. Keep up the good work and, whatever you do,
KEEP GOING!

Name w5 w4 w3 w2 W1 Tot

Cami Severson 57 57 57 57 57 285
Jeff Downs 57 57 57 57 57 285
Katie Stuart 57 57 57 57 57 285
Mariah Christensen 57 57 57 57 57 285
Natalee Maxfield 57 57 57 57 57 285
Sarah Severson 57 57 57 57 57 285
Sister Noonan 57 57 57 57 57 285
Steve Maxfield 57 57 57 57 57 285
Emily Skidmore 57 57 57 57 56 284
Jami Downs 57 57 57 57 56 284
Jennifer Fin-Fife 56 57 57 57 57 284
Rebecca Archibald 56 57 56 57 57 283
Sandy Heberlein 57 57 57 55 57 283
Katie Call 56 56 56 57 56 281
Jim Downs 57 57 52 57 57 280
John Jackson 54 56 57 57 56 280
Laurie W. 54 56 56 57 57 280
Lee Shunn 55 57 54 57 57 280
Alisyn Crowder 57 54 55 55 57 278
MB 56 55 56 55 56 278
Natalee Mueller 57 54 54 55 57 277
Emily Downs 55 54 54 56 57 276
Emily Shunn 57 54 51 56 57 275
Brenda Snyder 55 57 55 55 52 274
Jannet Downs 54 55 55 55 55 274
Matt Spenko 55 50 57 56 56 274
Jen Stewart 55 57 54 55 52 273
Meryle Lynn Chamberlain 52 54 53 55 55 269
Elizabeth Spenko 48 53 55 55 53 264
Erin Stone 36 57 57 57 57 264
Carl Warschausky 52 48 47 53 56 256
Amanda Bridges 49 50 51 54 51 255
Ann Stanz 41 55 54 55 49 254
Joe Feldman 52 46 48 54 52 252
Tim Stewart 47 53 54 50 46 250
Susie Bytheway 57 52 57 36 39 241
Ben Maxfield XX 57 57 56 57 227
Katie Barrus XX 54 57 57 53 221
Matt Downs 43 42 42 42 50 219
Malisa Lee XX 56 54 55 51 216
Trude Smith 46 44 36 40 42 208
Donna Franz XX XX 51 51 43 145
Kristina Phelphs XX XX 51 39 36 126

One month Totals....again

Sorry, the last posting didn't include week 4 in the totals (thanks, Sandy). Here it is again.

Name W4 W3 W2 W1 Tot
Cami Severson 57 57 57 57 228
Erin Stone 57 57 57 57 228
Jeff Downs 57 57 57 57 228
Jennifer Fin-Fife 57 57 57 57 228
Katie Stuart 57 57 57 57 228
Mariah Christensen 57 57 57 57 228
Natalee Maxfield 57 57 57 57 228
Sarah Severson 57 57 57 57 228
Sister Noonan 57 57 57 57 228
Steve Maxfield 57 57 57 57 228
Ben Maxfield 57 57 56 57 227
Emily Skidmore 57 57 57 56 227
Jami Downs 57 57 57 56 227
Rebecca Archibald 57 56 57 57 227
John Jackson 56 57 57 56 226
Laurie W. 56 56 57 57 226
Sandy Heberlein 57 57 55 57 226
Katie Call 56 56 57 56 225
Lee Shunn 57 54 57 57 225
Jim Downs 57 52 57 57 223
MB 55 56 55 56 222
Alisyn Crowder 54 55 55 57 221
Emily Downs 54 54 56 57 221
Katie Barrus 54 57 57 53 221
Natalee Mueller 54 54 55 57 220
Jannet Downs 55 55 55 55 220
Matt Spenko 50 57 56 56 219
Brenda Snyder 57 55 55 52 219
Emily Shunn 54 51 56 57 218
Jen Stewart 57 54 55 52 218
Meryle Lynn Chamberlain 54 53 55 55 217
Elizabeth Spenko 53 55 55 53 216
Malisa Lee 56 54 55 51 216
Ann Stanz 55 54 55 49 213
Amanda Bridges 50 51 54 51 206
Carl Warschausky 48 47 53 56 204
Tim Stewart 53 54 50 46 203
Joe Feldman 46 48 54 52 200
Susie Bytheway 52 57 36 39 184
Matt Downs 42 42 42 50 176
Trude Smith 44 36 40 42 162
Donna Franz 51 51 43 145
Kristina Phelphs 51 39 36 126

Khania Lund 41 41

Cumulative Totals and Rankings after one month

Name week 4 wk 3 wk 2 Wk 1 Total

Cami Severson 57 57 57 57 171
Erin Stone  57 57 57 57 171
Jeff Downs    57 57 57 57 171
Jennifer Fin-Fife   57 57 57 57 171
Katie Stuart  57 57 57 57 171
Mariah Christensen  57 57 57 57 171
Natalee Maxfield   57 57 57 57 171
Sarah Severson   57 57 57 57 171
Sister Noonan   57 57 57 57 171
Steve Maxfield   57 57 57 57 171
Ben Maxfield   57 57 56 57 170
Emily Skidmore   57 57 57 56 170
Jami Downs   57 57 57 56 170
John Jackson   56 57 57 56 170
Laurie W.    56 56 57 57 170
Rebecca Archibald 57 56 57 57 170
Katie Call    56 56 57 56 169
Matt Spenko   50 57 56 56 169
Sandy Heberlein   57 57 55 57 169
Lee Shunn    57 54 57 57 168
Alisyn Crowder   54 55 55 57 167
Emily Downs   54 54 56 57 167
Katie Barrus   54 57 57 53 167
MB     55 56 55 56 167
Jim Downs    57 52 57 57 166
Natalee Mueller   54 54 55 57 166
Jannet Downs   55 55 55 55 165
Emily Shunn   54 51 56 57 164
Elizabeth Spenko   53 55 55 53 163
Meryle Lynn Chamb. 54 53 55 55 163
Brenda Snyder   57 55 55 52 162
Jen Stewart    57 54 55 52 161
Malisa Lee    56 54 55 51 160
Ann Stanz    55 54 55 49 158
Amanda Bridges   50 51 54 51 156
Carl Warschausky 48 47 53 56 156
Joe Feldman   46 48 54 52 154
Tim Stewart   53 54 50 46 150
Donna Franz    51 51 43 145
Matt Downs   42 42 42 50 134
Susie Bytheway   52 57 36 39 132
Kristina Phelphs    51 39 36 126
Trude Smith    36 40 42 118
Khania Lund      41 41

Mayo Clinic Article

I came across a good article on the benefits of drinking water and how much we should drink. Also, at the bottom of the article it has links to other helpful articles (ones on diet soda, vitamin water, etc). http://www.mayoclinic.com/health/water/NU00283

The Healthy Living Blog

Here is the Healthy Living Challenge blog. Feel free to add recipes, tips, ideas etc. Tomorrow I'll invite participants to be authors on the blog so you can create posts like this one. I'm planning on posting my favorite healthy salad dressing recipe soon - it helps getting those 3 servings of veggies a little easier! -Sarah

Official Rules/Guidelines

1. 64 oz of water

2. 30 minutes of exercise (this does not necessarily need to be consecutive)

3. 7 hours of sleep minimum (not necessarily consecutive)

4. 3 servings of vegetables and 2 servings of fruit.
Here's what I got from the myPyramid.gov website. You can go to this website to get the specifics:""What counts as a serving of fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 Serving from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake Here's the url: http://www.mypyramid.gov/pyramid/fruits_counts.html What counts as a Serving of vegetables?In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 serving from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake: Here's the url: http://www.mypyramid.gov/pyramid/vegetables_counts.html

5. No Sweets - the obvious ones are no candy, cakes, donuts, stuff like that. But, I think sugar free jello, pudding . . .is o.k. It's up to you

6. No Unhealthy Snacks AND No Soda. The same concept as with sweets.

7. Healthy Food Choices at meals for both at home and dining out (eating hamburgers and french fries at home or at McDonald's is not healthy)

8. No eating after dinner/8:30 pm. Some of you eat late. Just make sure you start dinner by 8:30 and then no eating after you're finished. For the rest of you who eat dinner earlier, no eating after 8:30.

Weekly Point Total:56 points for the habits (8 points/day)

If you e-mail me your points by Monday, I will give you an extra point. (Just to clarify, you don't add the extra point, I do.) It just has to hit my inbox by Monday.

Our "week" begins on Monday and ends on Sunday. So, total points possible each week - 57.

Other important stuff to keep track of:

• 3 Free points each week - These can be used for any missed points. Example: didn't drink 64 ounces of water - use 1 free point; use 2nd free point because ate after 8:30 pm /dinner on Friday night; use 3rd freepoint because ate sweets on Saturday.However, you may never havemore than the 56 number of points each week. These are "Use 'em or Lose em" points.
• 3 "Sick" Days during the 12 weeks - On this day, all points are "free,"ie, you can do none of the habits and get the 8 points for the day.These days are to be used if you get sick (or if you fast once a month for all you Mormons who observe Fast Sunday). These are also"Use 'em or Lose 'em" points.
• Sunday Free Excercise Point - The excercise point is free on Sunday.The free excercise point is for Sunday only (ie you cannot choose your free point to be on another day.) Also, you cannot use this freepoint for something else (like not drinking enough water).

A few more things:

1. Don't forget you automatically get a free point for 30 minutes of exercise on Sunday...ie whether or not you exercised you give yourself a point for that habit on Sunday only.

2. We need to make sure we have a level playing field on points 5-7 (no sweets/unhealthy snacks/soda and good food choices).

Clarification Examples:

• If you have M&M's you only lose your point for sweets.
• If you have Cheetos you only lose your point for No Unhealthy Snacks.
• If you have Pizza you only lose your point for Healthy Dining Choices.

The intent of these points is NOT to be a triple or double whammy. The intent of sweets is to get rid of the candy, desserts and sugary foods we consume. The intent of unhealthy snacks/soda is to eliminate junk food snacks and soda and make healthier snack choices. The intent of unhealthy food choices is to get rid of eating McDonald's/Dominoes Pizza/fried chicken at home or in the restaurant and to make healthy mealtime choices. This doesn't mean that you only have salad for lunch and dinner (although it may feel like it since to get in the 3 cups of veggies I have to eat a ton of veggies at these meals). Just make sensible mealtime choices. This will be different for everyone.

We start on Jan 7 and you will e-mail me by Monday, Jan 14 with your first weekly point total. Don't forget to keep track of any Free points you use for the week, or any of the 3 Sick Days you use. Our last day will be Sunday, March 30 and last report by Monday, March 31.

If you have questions as to what is or is not "legal" for food and drink, first ask yourself if it leads to a healthier lifestyle and if it's within the principle of the habit. If you still don't know, Emily will try to talk you through it, but she probably won't make the decision for you.

Remember, this is to help you establish healthier living habits and it's all "on your honor." Also, make sure you have your own goal, and write it down. It may be, "Lose Weight" or "More Energy" or "Better Heart Health" or "More Muscle Tone" This will help to keep you going and remind you why you're doing this (besides winning any money.)